Yesterday: 40 min hilly run with #1, during which we were tailed by two dogs for 1/3 of a mile...that might be a new record! And then we took #2 into town for a few hours, and I failed to have chest/arm day, but that's ok. Of my three workouts, that's the least important one, and I hit the other two twice during the week, plus an ab workout (planks and pike situps).
Today: 1.5 hrs in the forest with #1, but not much more than 1 hr of that was running. The weather felt amazing, probably because it magically got down to 17 C during the night. I couldn't believe it. The lows have consistently been 21-22C...those missing few degrees really make a difference. We rolled around on a different route, and then, shortly after we went down a fire road I've rarely used, I experienced one of those thrilling moments when recognition suddenly snaps into place. I felt like one of my illiterate nomadic ancestors, trudging into a new territory, checking it out, getting lost, starting to despair--and then, suddenly, finding a stream or a rock that is familiar and close to the camp. RElief!!
Unfortunately, I also felt like the antagonist of a zombie thriller. I tripped several times, my legs were heavy, my abdomen was crampy...whatever. I enjoyed the weather: I did not waste it. I even did an extra set of shoulder exercises in the garage because it wasn't as warm as usual.
Sunday, June 29, 2014
Friday, June 27, 2014
Some entomological confusion
I haven't run in the past few days; it's been just walking and weights. Fortunately, the mysterious ankle issue seems to be going away.
Dog #1 and I jogged for an hour. We're presently entertaining a difference of opinion in the forest. He'd rather linger in the smellier parts, but these are also attractive to bugs, as am I, and more so than the dog himself (all hail human exocrine odour). But I am sympathetic, and so I elected to linger too, as long as there weren't any wasps or bees or biting flies. Other bugs, ok.
So I didn't react when I noticed a small moth-like creature on my hand. Moths don't bite...but then this thing did. I've since looked it up, and it was likely a deer fly: its patterned triangular wings do sort of resemble those of small moths. Still, I am perplexed because I remember deer flies being larger and green-bodied. Maybe there was some confusion with horse flies? But these aren't green-bodied or as large as the bug I'm thinking of, which admittedly I did not actually see bite anyone. I was told that this green fly was a deer fly when I was visiting a farm. Yeah, I was just another ignorant city rube led astray, but I feel somewhat guilty for maligning a rather pretty fly for two or so decades. I still don't know what species it is...the closest contenders seem to be in Europe or Australia.
After getting bitten on the hand and elsewhere, I returned home and did some squats and deadlifts, etc. Leg day!
Dog #1 and I jogged for an hour. We're presently entertaining a difference of opinion in the forest. He'd rather linger in the smellier parts, but these are also attractive to bugs, as am I, and more so than the dog himself (all hail human exocrine odour). But I am sympathetic, and so I elected to linger too, as long as there weren't any wasps or bees or biting flies. Other bugs, ok.
So I didn't react when I noticed a small moth-like creature on my hand. Moths don't bite...but then this thing did. I've since looked it up, and it was likely a deer fly: its patterned triangular wings do sort of resemble those of small moths. Still, I am perplexed because I remember deer flies being larger and green-bodied. Maybe there was some confusion with horse flies? But these aren't green-bodied or as large as the bug I'm thinking of, which admittedly I did not actually see bite anyone. I was told that this green fly was a deer fly when I was visiting a farm. Yeah, I was just another ignorant city rube led astray, but I feel somewhat guilty for maligning a rather pretty fly for two or so decades. I still don't know what species it is...the closest contenders seem to be in Europe or Australia.
After getting bitten on the hand and elsewhere, I returned home and did some squats and deadlifts, etc. Leg day!
Tuesday, June 24, 2014
~
Yesterday, walked (1.5ish hrs) with the dogs and chest/arm exercises:
Dumbbell bench press
Dumbbell flies
7-7-7 bicep curls
Straight Arm dumbbell pullover
Tricep dips on bench
Seated Bent-Over Two-Arm Seated Dumbbell Tricep Extension
pushups
failed chin up
Funnily enough, though my weights for squats and deadlifts have gone down, they haven't for smaller exercises!
Today, 2 mile hilly run with #1 (I know, I know, why bother...I wasn't feeling that hot), walk with #2, then leg day:
warm up: clean
front squats
calf raises
deadlifts
lunges
pistol squat attempt
clamshells
Because I have more flexibility now, I can go deeper. The squats have become more challenging.
Dumbbell bench press
Dumbbell flies
7-7-7 bicep curls
Straight Arm dumbbell pullover
Tricep dips on bench
Seated Bent-Over Two-Arm Seated Dumbbell Tricep Extension
pushups
failed chin up
Funnily enough, though my weights for squats and deadlifts have gone down, they haven't for smaller exercises!
Today, 2 mile hilly run with #1 (I know, I know, why bother...I wasn't feeling that hot), walk with #2, then leg day:
warm up: clean
front squats
calf raises
deadlifts
lunges
pistol squat attempt
clamshells
Because I have more flexibility now, I can go deeper. The squats have become more challenging.
Sunday, June 22, 2014
NICE morning
Yesterday morning, due to overnight storms, was so stifling...eh, walk the dog, done.
Today, however, was much more promising. it felt almost cool. I think it was only about 20-21C, but overcast and not that humid.
Dog #1 and I set out--and ran into a loose dog. After returning it to its owner, we kept rolling. Traffic was very light because it was pre-church. I entertained thoughts of running down a certain street right into town. I've never done this because the shoulder narrows to practically nothing in some spots: I would rather not step into a ditch or up a knoll.
However, I did something to my left foot 2 miles in. I'm not sure what. It felt like something slid out of joint in my ankle and started pushing on a nerve. I have no idea what it is, but when I stopped to stretch, there was a dull interior thunk. That mostly solved it, but it started feeling tender about three miles later, so I decided to duck into the forest and go home. The dog was quite happy about getting a stream break.
Total 80ish mins for about 7? miles, including breaks.
And, then, shoulder exercises! For real! Using last summer's drill!
Bent over rows, single arm
Overhead press
deltoid raises, side front, back
EZ bar shoulder press/clean and press
bar rear delt row
Cuban press
Iron cross
rotator cuff exercises
The single arm rows were originally before the delt raises, but that was tiring for my hands. Maybe I can do without the single arm rows altogether, but I'll keep them for now. They do seem to target a slightly different muscle profile, and my shoulders are one of the parts that feel weak during tough runs. If I wanted to be extra-diligent, I would combine them with pushups...ehhhhh....maybe later. Also, the first overhead press reps are supposed to be with dumbbells, but I just used the bar throughout.
As for that Iron Cross...man, I was tapping into that today. I did a bodyweight squat challenge in May with some friends; even though I dropped out 2/3 of the way through due to the marathon, it really helped my flexibility. Now I can go butt to heels with the Iron Cross. I'd rather expend my precious reserve of diligence doing that than pushups.
Today, however, was much more promising. it felt almost cool. I think it was only about 20-21C, but overcast and not that humid.
Dog #1 and I set out--and ran into a loose dog. After returning it to its owner, we kept rolling. Traffic was very light because it was pre-church. I entertained thoughts of running down a certain street right into town. I've never done this because the shoulder narrows to practically nothing in some spots: I would rather not step into a ditch or up a knoll.
However, I did something to my left foot 2 miles in. I'm not sure what. It felt like something slid out of joint in my ankle and started pushing on a nerve. I have no idea what it is, but when I stopped to stretch, there was a dull interior thunk. That mostly solved it, but it started feeling tender about three miles later, so I decided to duck into the forest and go home. The dog was quite happy about getting a stream break.
Total 80ish mins for about 7? miles, including breaks.
And, then, shoulder exercises! For real! Using last summer's drill!
Bent over rows, single arm
Overhead press
deltoid raises, side front, back
EZ bar shoulder press/clean and press
bar rear delt row
Cuban press
Iron cross
rotator cuff exercises
The single arm rows were originally before the delt raises, but that was tiring for my hands. Maybe I can do without the single arm rows altogether, but I'll keep them for now. They do seem to target a slightly different muscle profile, and my shoulders are one of the parts that feel weak during tough runs. If I wanted to be extra-diligent, I would combine them with pushups...ehhhhh....maybe later. Also, the first overhead press reps are supposed to be with dumbbells, but I just used the bar throughout.
As for that Iron Cross...man, I was tapping into that today. I did a bodyweight squat challenge in May with some friends; even though I dropped out 2/3 of the way through due to the marathon, it really helped my flexibility. Now I can go butt to heels with the Iron Cross. I'd rather expend my precious reserve of diligence doing that than pushups.
Friday, June 20, 2014
~
Yesterday--zilch. Really, absolutely zilch. I didn't walk anybody. I didn't move.
Today, a different story. 75 min jog with #1, then a trail walk with the puppy, then weights. I keep meaning to write down my workouts and leave that list in the garage...well, I winged it.
2 X
front squats (+ requisite power cleans because no squat rack)
deadlifts
pistol squats
calf raises
clamshells
Maybe that's all I need for the time being, especially since my weights are so low. I've lost a fair bit of strength and coordination. Last summer, I got up to 75 lbs for the squats--the limiting factor being the clean to get the weight up to my shoulders--and 145 for the deadlift. Today, I did 45 lbs for the squats and 85 for the deadlifts. I'm making my squats deeper this year so that I can get more out of them, and I had to start off small for the deadlift because my hands aren't calloused enough yet. ok, I'm lazy! But ambitious too: I would love to power clean 85 lb and deadlift 165 by the fall. That will be a fair bit of work and eating; I'll see how it goes. Fortunately, my guts finally seem mostly recovered from the rupture or whatever in May. I've had a bunch of touch-and-go days, but stuff is settled down so that I can finally fill my stomach without ill effects (space was at a premium in there)--and I'm ravenous!
Today, a different story. 75 min jog with #1, then a trail walk with the puppy, then weights. I keep meaning to write down my workouts and leave that list in the garage...well, I winged it.
2 X
front squats (+ requisite power cleans because no squat rack)
deadlifts
pistol squats
calf raises
clamshells
Maybe that's all I need for the time being, especially since my weights are so low. I've lost a fair bit of strength and coordination. Last summer, I got up to 75 lbs for the squats--the limiting factor being the clean to get the weight up to my shoulders--and 145 for the deadlift. Today, I did 45 lbs for the squats and 85 for the deadlifts. I'm making my squats deeper this year so that I can get more out of them, and I had to start off small for the deadlift because my hands aren't calloused enough yet. ok, I'm lazy! But ambitious too: I would love to power clean 85 lb and deadlift 165 by the fall. That will be a fair bit of work and eating; I'll see how it goes. Fortunately, my guts finally seem mostly recovered from the rupture or whatever in May. I've had a bunch of touch-and-go days, but stuff is settled down so that I can finally fill my stomach without ill effects (space was at a premium in there)--and I'm ravenous!
Wednesday, June 18, 2014
But I have been running
Thurs: ~50 min jog with #1
Fri: ~75 min jog with #1
Sat: ~30 min jog with #1
Sun: ~60 min jog with #1
Mon: ~30 min jog with #1
Tues: ~65 min jog with #1
Wed: walk.
I'm beat...my husband is working late these days, but even if I go to bed early, I usually don't fall asleep until he's about to. Meanwhile, I'm waking up early to exercise before it gets too hot--I've managed to be consistent with this, but 5-6 hrs of sleep per night is beginning to chip away again.
But there's no way I can sleep in, not now. Early mornings are mostly decent still, just in the low 20s. When I get done before 7:30 or 8, I don't feel too uncomfortable, even though we may be going through a mini-heatwave--I remember constant highs around 30-32C last summer, but this week is more of a cooker: 36, 37, 36, 36, 34, 34, 34, 34...maybe last year was "cool" and 34 C is the typical high for summer? As long as it keeps dropping below 25 C at night, I'll try not to whine too much.
Meanwhile, the familial tussle over the A/C continues. My husband tolerates 74 or 75 F (23-24 C), which is reasonable but still kind of cold, so I push that bad boy up to 26-27 C when he's out. I would leave it higher, but then the dogs start panting. Me, I'm actually starting to feel acclimatized!
Fri: ~75 min jog with #1
Sat: ~30 min jog with #1
Sun: ~60 min jog with #1
Mon: ~30 min jog with #1
Tues: ~65 min jog with #1
Wed: walk.
I'm beat...my husband is working late these days, but even if I go to bed early, I usually don't fall asleep until he's about to. Meanwhile, I'm waking up early to exercise before it gets too hot--I've managed to be consistent with this, but 5-6 hrs of sleep per night is beginning to chip away again.
But there's no way I can sleep in, not now. Early mornings are mostly decent still, just in the low 20s. When I get done before 7:30 or 8, I don't feel too uncomfortable, even though we may be going through a mini-heatwave--I remember constant highs around 30-32C last summer, but this week is more of a cooker: 36, 37, 36, 36, 34, 34, 34, 34...maybe last year was "cool" and 34 C is the typical high for summer? As long as it keeps dropping below 25 C at night, I'll try not to whine too much.
Meanwhile, the familial tussle over the A/C continues. My husband tolerates 74 or 75 F (23-24 C), which is reasonable but still kind of cold, so I push that bad boy up to 26-27 C when he's out. I would leave it higher, but then the dogs start panting. Me, I'm actually starting to feel acclimatized!
Wednesday, June 11, 2014
~ mostly about Nature and not running
I was so proud of myself this morning. Exercised the dogs (40 min jog with #1, 20 min walk with #2), lifted a bit (squats, deadlifts, and pistol squats), and did minor yardwork all before 9:00 am. Score!
And then, right then, a delivery! To sum up koi pond filtration, at least the mechanical stage, the dirty water goes through some sort of sieve-like apparatus, leaving the chunks behind. My old filter media was a mesh bag full of sponge-like blocks, but it did not do the trick well enough. My new media is sheets of coiled plastic strings that vaguely look like uncooked ramen noodles. This can be cut to tightly fit the filter tank or whatever, which I did. In the meantime, I noticed a small toad trapped in the old filter bag.
Basically, Nature's Bounty: loads of toad explicit action: free koi food. I've known for a while that there were tadpoles in the mesh bag, but I'd assumed (ok, hoped) that they'd wriggle out on their own. Well, apparently, somebody made it to terrestrial maturity in there. This surprised me because I've tried and failed to rear toads and frogs several times as a kid and once as a youth counselor (pro tip: don't buy Uncle Milton Planet Frog, just don't, but read the Amazon reviews if you don't believe me and/or have a hankering for mild depression), but I finally managed to pull it off in a scummy filter bag without lifting a finger. I opened the bag and tried to grab the little toad, but it hopped in between some of the sponges. It was about pea-sized. I didn't know that toads could be that small!
I also don't know why I'd thought there would be only one.
So, once I cut and installed my new filter pads, I upended the bag on the patio. Heaps of toads, dozens of them. Some tadpoles too, but mainly toads. I had the puppy outside with me then, and she went nuts while these tiny things hopped around blithely. There were so many of them that she couldn't focus on chasing one of them. I guess a brood bomb really works. She didn't catch any of them, although my nagging "leave it" may have checked her efforts.
I checked the blocks carefully, not wishing to leave any tadpoles out there to sizzle (high of 35 C again today). It's really hard to pick tadpoles up from a flat surface, by the way...the easiest implement turned out to be a fork. But I took my time and all of the tadpoles went back into the pond because of the sanctity of life and free koi food and whatnot.
The thing is, I have a second similar filter bag in the upper tank of the filtration system (the first level is mechanical, the second is chemical, nitrification, blah, blah, koi crap a lot). This bag, unlike the other, is completely underwater, and so I wasn't expecting (ok, I was hoping not) to find any toads in there, just tadpoles. I felt horrible about the prospect of some little toad trapped in there.
Fortunately, I found no toads, just more tadpoles.
By the time I was done, it was almost 11. So much for that essay I was going to complete this morning. Instead, as you see, I've wasted even more time writing about these tadpoles.
I also have a new problem: the bottom filtration tank with the new filter pads still has tadpoles in it, hundreds of them. The bottom drain runs up into this tank so there's no point in taking them out: more of them are just going to go in. Some tadpoles have already wriggled through the stack to the surface, which made me question the filtration power of this new media, until I realized that koi poo does not wriggle through anything. At any rate, the bigger guys might not make it through so I guess I should remove the pads and check every week or so.
This affair has prompted an anagnorisis: I remember, way back in the day, going down to a pond or lake, ineptly flailing about with a net until I caught a half-dozen or so victims, setting up a tank or basin, laboriously changing the water, etc, for naught, not one single toad or frog, just the accumulating waxen bodies of the deceased--I was a stupid child. I went about it backwards. True, building this koi pond has been far more work than all of my failed amphibian ventures combined, but it's turned out to be Mecca. I feel incredibly...potent? Or childishly optimistic, rather. Millions of toads! ;)
And then, right then, a delivery! To sum up koi pond filtration, at least the mechanical stage, the dirty water goes through some sort of sieve-like apparatus, leaving the chunks behind. My old filter media was a mesh bag full of sponge-like blocks, but it did not do the trick well enough. My new media is sheets of coiled plastic strings that vaguely look like uncooked ramen noodles. This can be cut to tightly fit the filter tank or whatever, which I did. In the meantime, I noticed a small toad trapped in the old filter bag.
Basically, Nature's Bounty: loads of toad explicit action: free koi food. I've known for a while that there were tadpoles in the mesh bag, but I'd assumed (ok, hoped) that they'd wriggle out on their own. Well, apparently, somebody made it to terrestrial maturity in there. This surprised me because I've tried and failed to rear toads and frogs several times as a kid and once as a youth counselor (pro tip: don't buy Uncle Milton Planet Frog, just don't, but read the Amazon reviews if you don't believe me and/or have a hankering for mild depression), but I finally managed to pull it off in a scummy filter bag without lifting a finger. I opened the bag and tried to grab the little toad, but it hopped in between some of the sponges. It was about pea-sized. I didn't know that toads could be that small!
I also don't know why I'd thought there would be only one.
So, once I cut and installed my new filter pads, I upended the bag on the patio. Heaps of toads, dozens of them. Some tadpoles too, but mainly toads. I had the puppy outside with me then, and she went nuts while these tiny things hopped around blithely. There were so many of them that she couldn't focus on chasing one of them. I guess a brood bomb really works. She didn't catch any of them, although my nagging "leave it" may have checked her efforts.
I checked the blocks carefully, not wishing to leave any tadpoles out there to sizzle (high of 35 C again today). It's really hard to pick tadpoles up from a flat surface, by the way...the easiest implement turned out to be a fork. But I took my time and all of the tadpoles went back into the pond because of the sanctity of life and free koi food and whatnot.
The thing is, I have a second similar filter bag in the upper tank of the filtration system (the first level is mechanical, the second is chemical, nitrification, blah, blah, koi crap a lot). This bag, unlike the other, is completely underwater, and so I wasn't expecting (ok, I was hoping not) to find any toads in there, just tadpoles. I felt horrible about the prospect of some little toad trapped in there.
Fortunately, I found no toads, just more tadpoles.
By the time I was done, it was almost 11. So much for that essay I was going to complete this morning. Instead, as you see, I've wasted even more time writing about these tadpoles.
I also have a new problem: the bottom filtration tank with the new filter pads still has tadpoles in it, hundreds of them. The bottom drain runs up into this tank so there's no point in taking them out: more of them are just going to go in. Some tadpoles have already wriggled through the stack to the surface, which made me question the filtration power of this new media, until I realized that koi poo does not wriggle through anything. At any rate, the bigger guys might not make it through so I guess I should remove the pads and check every week or so.
This affair has prompted an anagnorisis: I remember, way back in the day, going down to a pond or lake, ineptly flailing about with a net until I caught a half-dozen or so victims, setting up a tank or basin, laboriously changing the water, etc, for naught, not one single toad or frog, just the accumulating waxen bodies of the deceased--I was a stupid child. I went about it backwards. True, building this koi pond has been far more work than all of my failed amphibian ventures combined, but it's turned out to be Mecca. I feel incredibly...potent? Or childishly optimistic, rather. Millions of toads! ;)
Tuesday, June 10, 2014
dogs dogs dogs summer dog days
I've lost track--ok, this entry is going to be a yard sale. Apologies in advance.
I didn't close the new rec path loop before I left, but I ran most of it with friends, and then we had bubble tea. I also did some shorter runs because I didn't want to let the sidewalks go to waste. I think I missed just one day once I resumed running on Wednesday after the marathon. Now I'm back to the roads/shoulders and trails, and I actually felt a faint twinge of the old Achilles tendon problem yesterday. I have to be more careful when stepping off the road onto the sponge...I don't know what I do exactly, twist my left foot a weird way or roll it somehow, but it seems that if I'm mindful about stepping off and slowing down, instead of just bolting off the road and trying to keep pace over pine straw or whatever rubbish, the problem doesn't occur. I just have to take it easy.
That's ok. I'm not fussing about time or distance these days. Nope! It's hot and I have no races coming up. Not one! There is a local night run in July which is frankly really intriguing, and I could pull it off, but...eh. How badly do I want to see the dawn after running all night? Maybe it's booked up now anyway, but if I go for it, I'd like to do one longish run in the middle or end of this month.
I don't feel very motivated though. It's hot and I have to catch up on sleep. The robbers are dogs, a pair of yappy not-quite-trained ones up in Canada (although we made some progress), and my two, who are regaining some ground lost while I was away. The puppy still isn't quite housebroken, but we recently went four days without a workplace accident! But I still usually have a wakeup call of about 6 am. It's been like this for the past two weeks, and it's not bad at all, but I haven't gotten used to it because I've been staying up late. I end up going back to bed for just an hour or two...yeah, that works so well :/ Got some crazy dreams out of this fragmentation, at least.
So, yesterday, after four hours of sleep, I told myself to make use of the magic hour, to forget the bed and to run. Grabbed dog #1 and eked out 3.5ish lousy miles.
Unfortunately, I busted that streak today because the puppy woke me up around 5 am, and that was just too hardcore for me. But I know she tries to accommodate my lazy ass. She's not one of those obnoxious pests that wakes up every morning at 5:30 am on the dot, feed me feed me love me feed me. Maybe she was, but we've already broken her: some days, she sleeps in. On Sunday or Saturday, nobody moved until 8! Unfortunately, on other days, her bladder is just too small.
But, geez, this post is supposed to be about IRON, not urea!
So, if I'm not really into running--I will still jog and maybe even squeeze out a 20 mintempo run detox in my sweltering garage once a week--where's the burn?
Yesterday, delt flies.
Today, dumbbell bench press and some power cleans.
Yep, I've forgotten my workouts--I even struggled to remember my general 3-day split because it's been so long. So, for my own reference more than anything, I went back in time, through the veil of history or whatever, and dredged them up.
CHEST/ARMS
Dumbbell bench press
Dumbbell flies
7-7-7 bicep curls
Straight Arm dumbbell pullover
Tricep dips on bench
Standing dumbbell tricep extension
Seated Bent-Over Two-Arm Seated Dumbbell Tricep Extension
Dip station attempt
pushups
situps
SHOULdERS
overhead press
Bent over rows, single arm
deltoid raises, side front, back
EZ bar shoulder press/clean and press
bar rear delt row
Cuban press
Iron cross
rotator cuff exercises
situps
LEGS
warm up: clean
front squats
calf raises
goblet squats
deadlifts
lunges
clamshells
situps
I'll tweak this--I think I can pare it down, and I also got to stick in pistol squats and chin-ups. Hopefully, I can return to 6X/week. This is essentially my summer plan, until October or November, pretty much. rueful laugh High of 35 C today! I know, I know, I wasn't going to talk about it, but that in early June? ehhh
ten seconds before sunrise
I didn't close the new rec path loop before I left, but I ran most of it with friends, and then we had bubble tea. I also did some shorter runs because I didn't want to let the sidewalks go to waste. I think I missed just one day once I resumed running on Wednesday after the marathon. Now I'm back to the roads/shoulders and trails, and I actually felt a faint twinge of the old Achilles tendon problem yesterday. I have to be more careful when stepping off the road onto the sponge...I don't know what I do exactly, twist my left foot a weird way or roll it somehow, but it seems that if I'm mindful about stepping off and slowing down, instead of just bolting off the road and trying to keep pace over pine straw or whatever rubbish, the problem doesn't occur. I just have to take it easy.
That's ok. I'm not fussing about time or distance these days. Nope! It's hot and I have no races coming up. Not one! There is a local night run in July which is frankly really intriguing, and I could pull it off, but...eh. How badly do I want to see the dawn after running all night? Maybe it's booked up now anyway, but if I go for it, I'd like to do one longish run in the middle or end of this month.
I don't feel very motivated though. It's hot and I have to catch up on sleep. The robbers are dogs, a pair of yappy not-quite-trained ones up in Canada (although we made some progress), and my two, who are regaining some ground lost while I was away. The puppy still isn't quite housebroken, but we recently went four days without a workplace accident! But I still usually have a wakeup call of about 6 am. It's been like this for the past two weeks, and it's not bad at all, but I haven't gotten used to it because I've been staying up late. I end up going back to bed for just an hour or two...yeah, that works so well :/ Got some crazy dreams out of this fragmentation, at least.
So, yesterday, after four hours of sleep, I told myself to make use of the magic hour, to forget the bed and to run. Grabbed dog #1 and eked out 3.5ish lousy miles.
Unfortunately, I busted that streak today because the puppy woke me up around 5 am, and that was just too hardcore for me. But I know she tries to accommodate my lazy ass. She's not one of those obnoxious pests that wakes up every morning at 5:30 am on the dot, feed me feed me love me feed me. Maybe she was, but we've already broken her: some days, she sleeps in. On Sunday or Saturday, nobody moved until 8! Unfortunately, on other days, her bladder is just too small.
But, geez, this post is supposed to be about IRON, not urea!
So, if I'm not really into running--I will still jog and maybe even squeeze out a 20 min
Yesterday, delt flies.
Today, dumbbell bench press and some power cleans.
Yep, I've forgotten my workouts--I even struggled to remember my general 3-day split because it's been so long. So, for my own reference more than anything, I went back in time, through the veil of history or whatever, and dredged them up.
CHEST/ARMS
Dumbbell bench press
Dumbbell flies
7-7-7 bicep curls
Straight Arm dumbbell pullover
Tricep dips on bench
Standing dumbbell tricep extension
Seated Bent-Over Two-Arm Seated Dumbbell Tricep Extension
Dip station attempt
pushups
situps
SHOULdERS
overhead press
Bent over rows, single arm
deltoid raises, side front, back
EZ bar shoulder press/clean and press
bar rear delt row
Cuban press
Iron cross
rotator cuff exercises
situps
LEGS
warm up: clean
front squats
calf raises
goblet squats
deadlifts
lunges
clamshells
situps
I'll tweak this--I think I can pare it down, and I also got to stick in pistol squats and chin-ups. Hopefully, I can return to 6X/week. This is essentially my summer plan, until October or November, pretty much. rueful laugh High of 35 C today! I know, I know, I wasn't going to talk about it, but that in early June? ehhh
ten seconds before sunrise
Tuesday, June 3, 2014
smells
I've forgotten to mention the flowers: I've been enjoying a second dose of spring! Coasting around in the scent of lilacs mostly. Sometimes sweetgrass, occasionally a less distinctive and less replicable combo of wildflowers and weeds.
The Flowers of Bermuda. The atmos isn't exactly applicable, but this is one of my favourite songs with one of my favourite titles, and rolling in flower smells usually reminds me of it.
Today, I did most of the loop with the "new" connection to the river, apparently called the "Champagne O-Train Corridor Multi-Use Pathway," which is astonishingly suggestive, at least for those of us who readily revert to junior high sensibilities (I'm sorry: the "O-Train" still makes me giggle (Seriously screaming for a spoof)).
Anyway, I ran about 7.5 miles. It was a bit discouraging at first because after the first few minutes with fresh legs, I got tired. So soon? And then I realized that I was no longer sore. This is the first post-marathon run that hasn't been sore. Success!
The Flowers of Bermuda. The atmos isn't exactly applicable, but this is one of my favourite songs with one of my favourite titles, and rolling in flower smells usually reminds me of it.
Today, I did most of the loop with the "new" connection to the river, apparently called the "Champagne O-Train Corridor Multi-Use Pathway," which is astonishingly suggestive, at least for those of us who readily revert to junior high sensibilities (I'm sorry: the "O-Train" still makes me giggle (Seriously screaming for a spoof)).
Anyway, I ran about 7.5 miles. It was a bit discouraging at first because after the first few minutes with fresh legs, I got tired. So soon? And then I realized that I was no longer sore. This is the first post-marathon run that hasn't been sore. Success!
Monday, June 2, 2014
~
I'm not going to run today.
Instead, I'm working on an assignment, and this is not it:
I'd assumed that Popcorn was an original Muse song; however, while streaming background music today, I heard this.
What?
Turns out that Gershon Kingsley recorded the original Popcorn in 1969. This is the dawn of E-music, folks, and lots of people took a stab at it.
Early copy/hit with cute graphics
Soviet electro-orchestra!
Swedish chef!!
TIJUANA BRASS!!!
Instead, I'm working on an assignment, and this is not it:
I'd assumed that Popcorn was an original Muse song; however, while streaming background music today, I heard this.
What?
Turns out that Gershon Kingsley recorded the original Popcorn in 1969. This is the dawn of E-music, folks, and lots of people took a stab at it.
Early copy/hit with cute graphics
Soviet electro-orchestra!
Swedish chef!!
TIJUANA BRASS!!!
Sunday, June 1, 2014
Stiff, don't care
Sidewalks! I love love love sidewalks. Can't get enough of them. Can't let them go to waste.
Today, I met up with Gaz and we ran for 10-12-? km...doesn't matter. We found another friend, a nice forested park, fluffy goslings, no dolma, and that the rec path that goes along Preston, roughly, continues all the way to the river. SO NICE. Apart from a block's worth along Preston and Carling, it closes an all-path loop, 7.5ish miles of path. I may attempt this before I leave Ottawa.
The last time I attempted to get to the river via this route, a few years ago, I ended up on a dirt/gravel path that ended in a fence, weeds, and No Trespassing signs or whatever; after following a footpath for a bit beyond, I chickened out at the last underpass and walked up through thick grass to the road. My dog was with me and he quite enjoyed this part, but I regretted that the path didn't go all the way to the river. Now it does!
We meant to resume running once we got to the river, but I suppose we got lost in conversation. A very enjoyable run; thanks, Gaz!
Just checked on runningmap.com: the total I traveled, including to-from Gaz' place, and walking, was just over 16 miles. !! didn't feel like that, and I walked just over two miles after that on errands. 18 miles, a week after a marathon, is not too shabby!
Today, I met up with Gaz and we ran for 10-12-? km...doesn't matter. We found another friend, a nice forested park, fluffy goslings, no dolma, and that the rec path that goes along Preston, roughly, continues all the way to the river. SO NICE. Apart from a block's worth along Preston and Carling, it closes an all-path loop, 7.5ish miles of path. I may attempt this before I leave Ottawa.
The last time I attempted to get to the river via this route, a few years ago, I ended up on a dirt/gravel path that ended in a fence, weeds, and No Trespassing signs or whatever; after following a footpath for a bit beyond, I chickened out at the last underpass and walked up through thick grass to the road. My dog was with me and he quite enjoyed this part, but I regretted that the path didn't go all the way to the river. Now it does!
We meant to resume running once we got to the river, but I suppose we got lost in conversation. A very enjoyable run; thanks, Gaz!
Just checked on runningmap.com: the total I traveled, including to-from Gaz' place, and walking, was just over 16 miles. !! didn't feel like that, and I walked just over two miles after that on errands. 18 miles, a week after a marathon, is not too shabby!
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